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Go ugly first

Seven went back to basics this morning at The Patriot. Here’s what we did: 10 Low Slow Squats (IC) 15 Side Straddle Hops (IC) 15 Seal Jacks (IC) 10 Imperial Walkers (IC) Mosey to the football field DORA – 100 Merkins, 200 Squats, 300 LBCs (timing mechanism was the short side of the track) 10 […]

Bricks, benches, and miles

WARMUP: Mosey to the benches and hit the basics to get warm THE THANG: Bench work with urkins, durkins, dips, and step ups; Mosey to York Road Elementary upper traffic oval. do 1 each of the following with a lap after each: merkins, dips, urkins, durkins, squats, CDDs, wide arm, merkins, diamond merkins, overhead claps. […]

T-ball Violence

WARMUP: At Cherry Park, the Lewis 2.0’s let us through their favorite exercises. Quad: squats (he did jump squats because he is a 4 year old with energy) Dora: SSH (good cadence for a 6 year old) Falcon: Big Girl Sit ups (single count) Super Smash Bro: plank (15 count) THE THANG: we played round […]

Dig Deeper

My hombre Squad kissed that fartsack pillow extra special hard this morning and we missed him something fierce but Sparky big ole truck pulled up outside the locked gate so I knew the show must go on! WARMUP: IC: IW LSS HW CP WM THE THANG: I went off the cuff and pulled from before […]

The Hills are Alive

WARMUP: SSH x 10, Cherry Pickers x 10 THE THANG: Run to Hill beside Oakland Baptist. 7’s on the hill, Squats at bottom, merkins at top. Run to Westminster Presbyterian. Sprint up big hill. Grab a column for some people’s chair. Then 10 derkins, 10 irkins. Run back (up big hill) to AO. 4 corners […]